12-03-2010, 01:07 PM
PROTEIN: Daily Intake, Types & Myths
September 5 2006 at 11:52 AM Helen (Login Helen_N)
EVE MEMBERS
--------------------------------------------------------------------------------
------------------------------------------
* HOW MUCH PROTEIN DO I NEED, REALLY ?
------------------------------------------
Everyone's protein requirements differ, depending on a variety of factors including health, age, and size. Actually, the larger and younger you are, the more you need. To estimate your own personal daily recommended allowance, see chart below (info extracted from some nutrition books of mine):
age: 1-3 4-6 7-10 11-14 15-18 19-&over
pound
key 0.82 0.68 0.55 0.45 0.40 0.36
Find the pound key under your age group.
Multiply that number by your weight in pounds.
The result will be your daily protein requirements in grams.
E.g. You weigh 100 pounds and are 33 years old.
Your pound key is 0.36
0.36 x 100 = 36 g. -your daily protein requirement
An average minimum protein requirement is around 45 g. a day. That's 15 g. or about half an ounce per meal. Make sure you get enough at breakfast.
------------------------------------------------
* TYPES OF PROTEIN - WHAT'S THE DIFFERENCE ?
------------------------------------------------
1. COMPLETE PROTEIN: provides the proper balance of 8 necessary amino acids that build tissues, and is found in foods of animal origin such as MEATS, POULTRY, SEAFOOD, EGGS, MILK, and CHEESE.
2. INCOMPLETE PROTEIN: lacks certain essential amino acids, and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal-source protein, it becomes complete. It is found in SEEDS, NUTS, PEAS, GRAINS, and BEANS.
Mixing complete and incomplete proteins can give you better nutrition than either one alone. A good rice and beans dish with some cheese can be just as nourishing, less expensive, and lower in fat than a steak.
------------------
* PROTEIN MYTHS
------------------
A lot of people seem to think that protein in non-fattening. This misconception has frustrated the determined dieter who forgoes bread but eats healthy portions of steak and wonders where the weight is coming from. The fact is:
1 g. protein = 4 calories
1 g. carbohydrate = 4 calories
1 g. fat = 9 calories
It is also thought that protein can burn up fat. This is another erroneous assumption that leaves dieters staring incomprehensibly at their scales. It just is not true that the more protein you eat the thinner you'll get. And, believe it or not, a slice of cheese pizza will give you more protein than 2 eggs or four slices of bacon or even a whole cup of milk. [Of course, if the taco or pizza are made with all sorts of additives, you're better off taking a cut in protein and sticking with the eggs.]
------------------------
* PROTEIN DRINK RECIPE
------------------------
A daily protein drink. It can be taken in place of any meal, but it makes an especially good breakfast. For recipe, see:
"Related Information" > "Food And Drink Recipes" > "Protein Drink Recipe"
~*~ Best Growing Boobie Wishes to everyone! ~*~
Helen xx
September 5 2006 at 11:52 AM Helen (Login Helen_N)
EVE MEMBERS
--------------------------------------------------------------------------------
------------------------------------------
* HOW MUCH PROTEIN DO I NEED, REALLY ?
------------------------------------------
Everyone's protein requirements differ, depending on a variety of factors including health, age, and size. Actually, the larger and younger you are, the more you need. To estimate your own personal daily recommended allowance, see chart below (info extracted from some nutrition books of mine):
age: 1-3 4-6 7-10 11-14 15-18 19-&over
pound
key 0.82 0.68 0.55 0.45 0.40 0.36
Find the pound key under your age group.
Multiply that number by your weight in pounds.
The result will be your daily protein requirements in grams.
E.g. You weigh 100 pounds and are 33 years old.
Your pound key is 0.36
0.36 x 100 = 36 g. -your daily protein requirement
An average minimum protein requirement is around 45 g. a day. That's 15 g. or about half an ounce per meal. Make sure you get enough at breakfast.
------------------------------------------------
* TYPES OF PROTEIN - WHAT'S THE DIFFERENCE ?
------------------------------------------------
1. COMPLETE PROTEIN: provides the proper balance of 8 necessary amino acids that build tissues, and is found in foods of animal origin such as MEATS, POULTRY, SEAFOOD, EGGS, MILK, and CHEESE.
2. INCOMPLETE PROTEIN: lacks certain essential amino acids, and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal-source protein, it becomes complete. It is found in SEEDS, NUTS, PEAS, GRAINS, and BEANS.
Mixing complete and incomplete proteins can give you better nutrition than either one alone. A good rice and beans dish with some cheese can be just as nourishing, less expensive, and lower in fat than a steak.
------------------
* PROTEIN MYTHS
------------------
A lot of people seem to think that protein in non-fattening. This misconception has frustrated the determined dieter who forgoes bread but eats healthy portions of steak and wonders where the weight is coming from. The fact is:
1 g. protein = 4 calories
1 g. carbohydrate = 4 calories
1 g. fat = 9 calories
It is also thought that protein can burn up fat. This is another erroneous assumption that leaves dieters staring incomprehensibly at their scales. It just is not true that the more protein you eat the thinner you'll get. And, believe it or not, a slice of cheese pizza will give you more protein than 2 eggs or four slices of bacon or even a whole cup of milk. [Of course, if the taco or pizza are made with all sorts of additives, you're better off taking a cut in protein and sticking with the eggs.]
------------------------
* PROTEIN DRINK RECIPE
------------------------
A daily protein drink. It can be taken in place of any meal, but it makes an especially good breakfast. For recipe, see:
"Related Information" > "Food And Drink Recipes" > "Protein Drink Recipe"
~*~ Best Growing Boobie Wishes to everyone! ~*~
Helen xx